Handstand Pose


Adho Mukha Vrksasana

In Sanskrit, “mukha” means face, “adho” means downward, “vrksa” means tree and “asana” means yoga pose.


How to: Handstand

Begin with Downward Facing Dog Pose in which your hands should be placed around a feet away from the vertical wall. Now slowly bring your feet close to your hands while your shoulders should also reach near the wall at this moment.

By bending one knee, raise the other leg, so that your heels are supported on the wall above your head.

Make sure your hands are straight and elbows aren't bent at all. Now slowly, take withdraw your heels from the wall and balance solely on your hands.

Stay in this position from 30 to 60 seconds. Breathe deeply and slowly. Your gaze should be focused on the ground below. Practice with concentration to stop the swaying that comes in the beginnning and thus learn to remain stable.

In order to gracefully exit, move your legs down one by one while exhaling.


Benefits of Handstand

The Handstand has the following list of major benefits if it’s practiced on a regular basis:

  • Provides strength to shoulders, arms and wrists.
  • Stretches the stomach and belly.
  • Improves body stability and overall sense of balance.
  • Soothes the mind by relieving from tension, anxiety and stress.

For beginners to yoga, the Adho Mukha Vrksasana is a quite beneficial yoga pose that benefits the the brain, pituitary, arms, shoulders, spine, legs, wrists and lungs. If you are new to yoga and find this pose difficult to perform, you may consider the following tip: tie a loop with a yoga strap around your elbows so that they do not bend, and remain straight during the pose.

For advanced students or yogis, the Handstand Pose is very helpful in acting as a therapy against mild depression and stress. You may deepen the pose by raising your head slightly to look at the floor. It will also help in maintaining the cervical curve or your neck.

Avoid this pose in all circumstances or first ask your yoga teacher in case you suffer from the following:

  • Injury of neck, back or shoulder 
  • Headache 
  • Heart condition 
  • High blood pressure 

Enjoy the power surging inside you as you master the Handstand Pose.